Introduction
When we think about food, we often focus on calories and energy. However, just as vital to our survival are the vitamins and minerals that come with every bite. These essential nutrients, about 30 in total, are the unsung heroes of our health, powering nearly every function in our bodies—from the beating of our hearts to the renewal of our skin.
These nutrients are indispensable. They fuel our immune systems, help our nerves transmit signals to the brain, and enable our bodies to create new muscle, skin, and bone. Without them, life as we know it would be impossible.
The Difference Between Vitamins and Minerals
Vitamins and minerals, though often mentioned together, are fundamentally different. Vitamins are organic compounds, produced by plants or animals. We obtain them directly from the food we eat—whether it’s fruits, vegetables, or animal products. Minerals, on the other hand, are inorganic elements that originate from the earth—rocks, soil, and water. They find their way into our bodies through the plants we eat that have absorbed them from the soil, or through animals that consumed these plants.
“Vitamins and minerals work in wild and wondrous ways, some of which we understand, many of which we’re still trying to figure out,” says Howard Sesso, associate director of the Division of Preventive Medicine at Brigham and Women’s Hospital. Sesso, also a medical editor for Harvard Medical School’s Making Sense of Vitamins and Minerals report, emphasizes that the process of how our bodies consume, absorb, and utilize these nutrients is incredibly complex and varies widely from person to person.
Why We Need These Nutrients
Each of these essential nutrients plays a specific role in keeping us healthy. For example, Vitamin C is crucial for the repair of tissues and the enzymatic production of certain neurotransmitters, while calcium is key for building strong bones and teeth. Iron, another essential mineral, is needed for the production of haemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Our bodies can’t produce most of these essential nutrients on their own, which is why a well-rounded diet is so important. Deficiencies in these nutrients can lead to a range of health issues—from anaemia (due to a lack of iron) to scurvy (from a deficiency in Vitamin C).
The Mystery of Nutrient Absorption
One of the most fascinating aspects of essential nutrients is how our bodies process them. While we know that our bodies need these nutrients, the exact ways in which we absorb and utilize them can be highly individualized. Factors like genetics, age, health status, and even gut bacteria can influence how well we absorb and use the vitamins and minerals from our diet.
This complexity is why there’s still much to learn about how different nutrients work together and how they affect our health over time. “There’s tremendous variation in how we all consume, digest, absorb, and utilize the nutrients in the foods we eat,” Sesso points out, highlighting the importance of understanding individual nutritional needs.
In a world where diet trends and supplement fads come and go, the importance of essential nutrients remains constant. They are the foundation of our health, supporting everything from our physical capabilities to our cognitive functions. So, next time you sit down for a meal, remember that you’re not just feeding your hunger, you’re fuelling your body with the essential tools it needs to thrive.
References
- Sesso, H., et al. Making Sense of Vitamins and Minerals, Harvard Medical School, 2024.
- Brigham and Women’s Hospital, Division of Preventive Medicine, 2024.
- National Institutes of Health, Office of Dietary Supplements, 2023.